False Alarm…
Just Heavy Ass DeadLifts…
What You’ll Need Ready…
BarBell Loaded Up With 45% Of Your 3 Rep Max Deadlift… Feel Free To Round Up Or Down A Little Bit… It Doesn’t Have To Be Exact… My 45% Is 180lbs… But I Don’t Want To Deal With So Many Plates So I’m Just Rounding Up To 185lbs…
Your “Normal” Weight KettleBell…
1 DumbBell… Ladies No More Than 25lbs… Guys No More Than 45lbs…
We’ll Wait On The Rowers… Just Depends On The Class Size…
For Some… Setting Up Will Be The Warm Up… But…
We’re Going To Go Through A Quick Group Warm Up…
Then a Quick 10 Min Or Less WarmUp/MetCon…
And Then We Lift…
As Heavy As Possible… As Safely As Possible…
If You Hear “Drop It!!!”… Then DROP IT!!!
And…
Happy Birthday Erin!!!
Anyone Who Gets This Tatted On Them Has To Be Dedicated To Their Craft…
And You Truly Are A Dedicated Person…
I’ll Never Forget This… A Long Time Back At The Old Box…
Asking Everyone For Their Numbers…
60%… 65%… 70%… Etc. Etc…
And When I Get To Erin… I Ask… And Her Response…
“I Come Here To NOT Think…”
How Can You Get Mad At That Answer?!?!
I Get It… After All The Hard Work/Hours You Put In At School… The Last Thing You Want To Do Is Figure Out BarBell Math…
You May Not Come To The Station To Think… But You Sure As Hell Come To The Station Ready To Work Your Ass Off Every Single Time!!!
Your Dedication To Your Crafts & The Hard Work You Put In Both In & Out Of The Station Is Amazing & Inspiring To Many…
Have An Awesome Birthday!!!
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ALRIGHT… HERE WE GO!!!
Warm Up/MetCon… 10 Min TIME CAP!!!
For a Total of 3 Rounds:
250 Meter Row
7 Deadlifts
5 KB Swings
3 DB Snatches (3 Each Arm…)
1 Burpee… TIME!!!
Strength…
The Good… The Bad… & The Heavy!!!
You Will Have 15 Mins To…
Establish A 3 Rep Max “Touch & Go” Deadlift… YOU CANNOT DROP THE LAST REP FROM THE TOP!!!
AND… With The Remaining Class Time…
Establish A 1 Rep Max Deadlift… YOU CANNOT DROP THE BAR FROM THE TOP!!!
“But Coach… All Of Athletes In The Videos Dropped The BarBell At The Top!!!”
I’ll Make You A Deal… You Make It To The CrossFit Games… You Can Do Any Style Deadlift You Want!!!
Until Then… Our Standard Is “Hands On The Bar” On The Decent…
And Here’s Some Heavy Touch & Go Deadlifts @ The 2013 CrossFit Games…
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Be Sure To Read Sunday’s Post… “New Schedule/New Athletes/Ask Questions…” Just Keep Scrolling Down…
3…2…1…GO!!!
“The Worst Deadlift I’ve Ever Seen…” @ The 5:07 Mark…LOL!!!
RainCrossStrengthandConditioning 